Barbell 11/11/16

CrossFit BattleCry – Barbell Club

Push and/or Pull warm up (No Measure)

3x 8 sec decompression hang

3x 20 sec plank into 20 sec child’s pose

Banded shoulder stretches

Thread the needle

KB Snatch WIndmill Warm Up (No Measure)

Perform 1 Snatch + 1 Windmill 3x on each side

Split Jerk (2×[email protected],75,80,85,90)

Single Arm Dumbell Press (3×3 Heavy on Each Side)

Bent Over Row (3×6 Heavy)

Side Plank Row (3×6 on each side)